Subscribe

Subscribe

Newsletter

Up-and-at-'Em 5-Minute Morning Workout

Fall is officially here, which means shorter days and less sunlight, but you don't need to head to Starbucks for your morning wake-up call. Instead, try yoga for a quick pick-me-up on those days you just can't seem to get...

Fall is officially here, which means shorter days and less sunlight, but you don't need to head to Starbucks for your morning wake-up call. Instead, try yoga for a quick pick-me-up on those days you just can't seem to get out of bed.

"Coffee is a stimulant, which means that it will stimulate your nervous system and get you going, but there's the subsequent crash that happens a few hours later," says L.A. fitness expert Desiree Bartlett. "Yoga is a much more gentle approach to awakening the body, because as we oxygenate our cells and move our bodies, we start to feel more energized."

To avoid the temptation of hitting the snooze button, Bartlett recommends incorporating this 5-minute yoga sequence into your regular routine at least 4 times a week. "It is gentle enough that you will not be sore but invigorating enough that you will feel a nice boost of energy," she says. "It is the perfect balance between too much and not enough. We want to feel energized but not spent in the morning, so this is a great way to start your day!"

Ujjayi PranayamaTake a deep breath in through your nose and feel the lungs and the entire chest filling with breath. As you exhale, exhale slowly through the nose only as though you are letting the air out of a balloon. Try to gently stretch the breath by a second or two so that both your inhale and exhale are at least 5 seconds in duration. Work toward allowing the inhale and exhale to become equal in length to promote a sense of balance. Close your eyes, turn your attention inward and place your hands in namaste (prayer position) as a reminder to return to a deep sense of center.

Standing Side StretchStand with your feet and your knees together and your core lightly engaged. Reach both arms up with an inhalation and interlace your fingers. On your exhalation, enjoy a deep side stretch to the right. You will feel a good stretch down the left side of your torso. Hold for 3 to 5 breaths then repeat on the other side.

Crescent PoseBegin with your feet together. Step your left foot back until you are in a lunge. Check to see that your front knee is at a 90-degree angle and that your abs are drawing in. Once you have established your balance, sweep both arms up toward the sky. Your arms should be parallel with your ears. If your shoulders are very flexible, work toward interlacing your fingers. If they are tight, keep the hands separate. Hold the pose for at least 5 breath cycles and work toward building up to 10 breaths. Repeat the pose on your left side.

Warrior 2Begin with your feet about 4 feet apart. Turn your right foot to the right and the left foot turns in slightly. Bend your right knee to a 90-degree angle. The right quad is active here, so you will feel a little burn in the right thigh and a stretch in the left hip. Sweep your arms out to the sides and make sure that your hands are the same height as your shoulders. Your face turns toward your right hand in front of you. Take 5 expansive breaths in and out, feeling the breath filling your entire upper body. At the end of each exhale, feel a gentle contraction in your abs. Repeat on the left side.